Strength training 4-5 reps of excercise??

The lower the reps the higher the chance for injury. Boxers have no business doing 4 or 5 reps with weights, you can get strong as hell with 10-15 rep sets.

 

Strength training is not just 4-5 reps of a heavy weight.

Muscular soreness aka DOMS, is just your body adapting to something new, it is not an indicator of progress, or workload, or tiredness.

So no, nowhere close to showing what you did was useless.

Sure, but also the biggest gains in strength are in the 1-5 rep range.
10-15 rep sets are for bodybuilders looking to get bigger, or to rehab an injury by training light. For someone wanting to get more explosive and stronger, that is too high a rep range.
In the beginning and for the novice lifter, it will work just fine though, so its an ok starting point.
something to have in mind though, the higher the reps and the higher the overall volume, the more hypertrophy after a time, which is not always conducive to a boxer's goals.
and with decent technique and using a little common sense, the injury risk is minimal, less than, say, hitting a heavy bag.

 

Is this a joke or do you actually believe this? "Strong as hell with 10-15 reps" dream on.

 

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Shut the **** up.
Don't listen to this idiot. He posts **** int he general forum and in the training section. Reps in the 10-15 range is good if you're trying to get bigger. If you're trying to get stronger without added size, then keep the reps low

 

More muscle requires more oxygen......... muscle endurance of can be increased to infinity to balance it.

 

Be strong as earth and have endurance as hell.

 

1-5reps are for "relative strength" which is great for weight class sports and developing "start power". only do this for 3-4 weeks and place it between a general phase (overall body, circuits, etc) and a power phase (plyo's, etc).

 

I've been lurking on here for awhile, and my advice would be to heed whatever MrSmall and viru§™ have to say. From what I've read of their training related posts, they've always given sound advice.

And I agree with MrSmall in that DOMS is a poor indicator of training efficacy.

Here's a DOMS related link discussing what it is:
http://www.exrx.net/ExInfo/Tidbits.html

More DOMS related discussion:
http://www.exrx.net/forum/viewtopic.php?t=5655

 

For boxing 2-3 reps is best as you wont get to bulky doing them but will still gain strength.

You don't want hypertrohpy as you will want to keep fresh for your boxing training. Nor do you want your muscles to get bigger as bigger muscles = more weight = you boxing at a higher weight class.

Try doing 5 sets of two reps and pick two lifts. Bench Press and Deadlift are my preferred lifts.

If its easy just add weight.

Your muscles were sore first time and not the second because they have adapted to the exercises, ie. it is working. At the same time you don't want to have soreness as it interferes with your ability to train for your sport. Which is why I recommend even less reps than you are doing.

 

Squats are another very good exercise too

 

Rule of thumb is:

Size/Hypertrophy = 75% 5x10

Strength & Size/Hypertrophy = 90% 5x5



I agree with the guy who said more reps......... there’s a science to muscular endurance especially for advanced fighting.

I’m not talking your average keep your hands glued to your face or Pacquiao style flurries.

It’s the art of the human 2 point art.



(I think what RoosterC meant is no great boxer has business doing Hasim Rahman style weight training)

 

this thread makes me want to punch myself in the dick.

first off, you do not get injured because you are training in a certain rep range, you get injured because you are a dumb **** lifting too much weight, not warming up enough or lifting with shitty form.

second, different people gain more muscle in different rep ranges, there is no hard and fast rule for muscle/strength, in fact, there isnt anything close to it. one guy will stay skinny as a twig doing volume training and blow up lifting heavier with less sets and less reps, while another guy can be the complete opposite. everything else you read is %100 certified muscle mag bull****.

third, for the OP, if you have not lifted seriously before it does not ****ing matter, if you keep it consistent (not changing your routine) and eat properly you will gain 15-20+ pounds doing 10x10 to 3x3 and everything in between.

just pick something simple and do not eat like a little girl.

most of your early strength gains will come from retraining your CNS to lift heavy weight and fully utilize the muscles involved in the movements, this is where the whole "weights slow boxers down" thing comes from. there is no magic rep range for boxing that will not do this, if you want my advice, deadlift and don't do anything else but calisthenics, it will shock your body into building more muscle all over the same way squats do without making your legs slow. deadlifts + standard boxing calisthenics will cause a big improvement in how many pushups/chins/situps you can do and make you a lot stronger, without hurting your boxing ability.

 

10x10 is delving into the direction of Size and Endurance.

Depends on build for strength and fat for size.